ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Flounder in Orange Sauce

Yield 4 servings
Super Quick. Keep this recipe quick by slicing the green onions with kitchen scissors. Just hold a bunch of onions together and snip them over a measuring cup to save cleanup.

Ingredients

  • 1/3 cup low-sugar orange marmalade
  • 2 tablespoons orange juice
  • 1/4 teaspoon ground ginger
  • 1/3 cup sliced green onions (about 3 medium)
  • 4 (4-ounce) flounder fillets (or orange roughy, cod, or perch)
  • Cooking spray

Nutrition Information

  • calories 117
  • caloriesfromfat 12 %
  • fat 1.5 g
  • satfat 0.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 21.8 g
  • carbohydrate 2.9 g
  • fiber 0.3 g
  • cholesterol 54 mg
  • iron 0.0 mg
  • sodium 98 mg
  • calcium 0.0 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine first 3 ingredients in a small saucepan. Cook over medium heat until marmalade melts, stirring often. Remove from heat, and stir in green onions.

  3. Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Spoon orange marmalade mixture evenly over fillets. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

501 Delicious Heart Healthy Recipes